For individuals with Irritable Bowel Syndrome (IBS) seeking relief from digestive distress while adhering to a plant-based lifestyle, the low-FODMAP diet can be a valuable tool. This article provides a structured approach to understanding and implementing a vegan low-FODMAP diet, drawing upon expert insights and practical guidance.
Understanding FODMAPs and IBS
Irritable bowel syndrome (IBS) is a common disorder that affects the bowel and digestive tract, impacting 7-15% of the population. It is diagnosed by a medical doctor using very specific criteria and after the exclusion of other conditions like celiac disease and inflammatory bowel disease. Symptoms of IBS usually include intense abdominal pain, diarrhea and/or constipation, bloating, excessive gas, and distension.
FODMAP stands for Fermentable Oligo- Di- Mono-saccharides and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. Because they are poorly absorbed, they pull water into our intestine and are readily fermented by bacteria in the gut. While FODMAPs aren't inherently bad, this excess water and fermentation can lead to gas, bloating, discomfort, diarrhea, and/or constipation in individuals with IBS.
The Low-FODMAP Diet: A Three-Phase Approach
A low-FODMAP diet restricts certain carbohydrates to manage digestive symptoms. It is an effective strategy to reduce and control gut symptoms such as abdominal pain, bloating, and diarrhea for people with irritable bowel syndrome (IBS). The low FODMAP diet helps many people with bloating, gas, and IBS. Studies show 75% of IBS patients felt better quickly, with peak relief after one week.
Finding the foods that trigger your symptoms typically follows a three-step process:
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- Elimination: The first step involves eliminating all high FODMAP foods for several weeks (typically 2-6 weeks). During the elimination phase, you should aim to exclusively eat low FODMAP foods. This provides the gut with a break and allows symptoms to subside.
- Reintroduction: The second phase involves strategically reintroducing FODMAPs one at a time to identify specific triggers. The goal is to understand which FODMAPS you can tolerate.
- Personalization: The final phase involves personalizing your diet based on the findings of the reintroduction phase, creating a long-term IBS diet plan. You may only be sensitive to a few FODMAP carbs and, once you identify them, may continue to enjoy others without symptoms.
It is highly recommended to work with a registered dietitian. The uncomfortable symptoms and stress of irritable bowel syndrome can be managed faster with the help of a FODMAP nutritionist who will guide you through a structured diet process.
Veganism and the Low-FODMAP Diet: Addressing the Challenges
Following a vegan low FODMAP diet is within reach, and it may help you finally work out the cause of painful IBS symptoms. As a vegan FODMAP dietitian that specializes in gut health and plant-based nutrition, I am here to tell you you can absolutely go low FODMAP and manage your IBS on a vegan diet.
It can be intimidating to think about removing FODMAPs from your diet as a plant based eater because many plant based foods are rich in FODMAPs. The main problem for vegans is getting enough protein without consuming too many oligosaccharides (fibers found in beans, nuts, and seeds). In my experience, people with IBS who adopt a vegan diet typically have a higher intake of FODMAPs.
If you are a plant forward eater, someone who eats animal products on occasion, then now is a good time to flex in those animal-based options. Animal proteins and many cheeses are allowable on a low FODMAP diet. In addition to oils, the only foods that are guaranteed to have no FODMAPs at all are animal products such as meat, fish, poultry, shellfish, and eggs. These foods have no sugars and no fibers, and therefore zero FODMAPs. So it is immediately apparent that the vegan has far fewer suitable protein sources to choose from on the elimination phase of the diet.
Key Considerations for Vegans on a Low-FODMAP Diet
- Protein Intake: Protein needs vary from one person to the next, depending on your age, size and state of health. Most adult women need a minimum of 46 grams of protein, and adult men need a minimum of 56 grams of protein, but individual needs vary. Protein is a top priority, essential nutrient, and you should not skimp on it in order to eat a low-FODMAP diet, even if you have IBS. If there is any question of getting enough protein, or if you need help figuring out how many grams of protein you should be eating, consult a dietitian for advice. Take the time to plan and eat enough low-FODMAP protein sources, or modify the elimination phase of the diet as needed.
- Nutrient Deficiencies: With that said, it is important to look out for certain nutrients and plan your meals, especially on a vegan IBS diet. Consult an expert IBS dietitian for guidance.
- Long-Term Strategy: You should not be eating low-FODMAP forever! Let me make this clear: the low-FODMAP diet is not meant to be a long term dietary strategy! In fact, as a dietitian, my ultimate goal is to get you as high FODMAP as possible post-elimination so you can maximize your quality of life and enjoy a greater variety of foods.
- Reputable Sources: Given the large amount of online support networks and information out there, I highly recommend that you rely on reputable sources for your IBS information. It is especially important that you do not self-diagnose.
Low-FODMAP Vegan Food Choices
In this section, we explore plant-based foods that are naturally low in FODMAPs. I’ve used the Low FODMAP diet app from Monash University to generate this list. The app uses a green, yellow, red system. Monash University, originators of the low-FODMAP diet, have put a lot of effort into lab-testing vegan protein sources for FODMAPs over the last few years . Please consult the app for specific low-FODMAP serving sizes of the foods discussed below.
Read also: Delicious low-FODMAP vegan recipes
Grains and Starches
- Breads: Gluten-free and sourdough are your best bet when it comes to packaged breads.
- Grains:
- Buckwheat (¾ cup cooked)
- Corn, canned kernels only (1 cup)
- Gluten-free couscous (½ cup cooked)
- Hominy, canned and drained (½ cup)
- Millet (1 cup cooked)
- Oats and oatmeal, certified gluten free (½ cup uncooked)
- Quinoa (1 cup cooked)
- Polenta (1 cup cooked)
- Rice (including arborio, brown, basmati, glutinous, red and white-serving size varies.
Protein Sources
*Legumes can be included in your low-FODMAP diet: 1.5 ounces of most legumes are moderate sources of FODMAPs. Use them on the elimination phase of the diet if you are a vegan. That would equal approximately 1/2 cup of garbanzo beans, 1/4 cup black beans, 1/3 cup cannelloni beans or kidney beans.*Red, green, and Le Puy lentils can also be part of a low FODMAP diet in small portions; try 2-3 tablespoons of these, or up to 1/3 cup of green lentils. Green lentils often look like small flat brown discs, and are sometimes referred to as brown lentils.*Tempeh and firm tofu are made from soybeans. While whole soybeans aren't suitable, tempeh and tofu are low in FODMAPs due to the way they are processed and can be used as desired. Silken tofu, however, is not low-FODMAP.*Pea protein isolate is low FODMAP according to the Monash University Low FODMAP Diet app. Vegan shake mixes and powders using pea protein isolate might be low FODMAP if other high FODMAP ingredients aren’t added, but its hard to guess. If possible, choose a product that has been analyzed and certified low FODMAP.
Nuts and Seeds
*Nuts and seeds in small portions (a small, closed handful) are suitable for a low-FODMAP diet. Avoid pistachios and cashews, though; even in limited portions they don't work on a low-FODMAP diet. 2 tablespoons of peanut butter low in FODMAPs.*Peanuts are low in FODMAPs, and natural peanut butter is also.
Vegetables
Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. Corn is a low FODMAP vegetable.
Fruits
You can eat avocado on a low FODMAP diet, but size matters. A serving of 1/8 of a whole avocado (about 30 grams) is low FODMAP.
Dairy Alternatives
- Cheese: Cheese made with coconut oil (2 slices) and soy (2 slices) are considered low FODMAP foods.
- Milk: there are several dairy-free milks that are also vegan low FODMAP foods. Soy milk is a little confusing. Soy milk made from soybeans is not low FODMAP. However, the availability of soy milk varies from country to country.
Other
- Sauces: FODY brand offers a line of infused oils and sauces that are low FODMAP.
- Herbs and spices: most herbs and spices are low FODMAP in the quantities they are typically used in recipes.
- Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked. Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet.
Additional Tips for Managing IBS Symptoms
- FODMAP Stacking: FODMAP stacking happens when you eat several low-FODMAP foods in the same meal that contain similar carbohydrates. While each food alone might be safe, together they can add up to trigger symptoms. For example, having a small portion of broccoli might be fine, but eating it with cauliflower and mushrooms could stack similar FODMAPs to problem levels.
- Fiber Intake: Fibre can either be consumed through diet (from foods such as fruit, vegetables, breads and cereals), or taken as a supplement (for example bran, psyllium and methylcellulose). FIbre is also divided into two categories: soluble and insoluble.If you experience constipation (IBS-C), soluble fibers like oats, psyllium, and linseeds can help loosen things up. You should work with a dietitian to slowly increase the amount of fermentable fibers you eat.Typically, insoluble fibers (like wheat bran) are ineffective and may exacerbate abdominal pain and bloating. If you experience frequent loose stools (IBS-D), try reducing your insoluble fibre intake.In general though, snack on low FODMAP fruits (raspberries, kiwi, mandarins, strawberries, oranges) and include low FODMAP veggies in your meals (carrots, green beans, corn, potato, eggplant) to increase your fibre intake without flaring up your IBS symptoms. Low FODMAP nuts like macadamias, almonds, and peanuts also have good amounts of fibre that won’t drive your stomach crazy.
- Alcohol and Caffeine: Alcohol does have gastrointestinal effects. I have many clients who also report poor tolerance to alcohol. Despite this, little is known about whether alcohol causes IBS symptoms and at what level.Caffeine also has gastrointestinal effects. However, there is virtually no research that suggests manipulating caffeine intake improves IBS symptom control.
- Exercise: There is evidence that exercise reduces IBS symptoms. Exercise reduces stress, leads to better sleep, increases gas clearance, promotes regular bowel movements, and improves your sense of well-being. Overall, being active has many benefits for IBS relief! Walking is a great option if you’re new to exercise and are looking for something low-impact.
- Stress Management: IBS may be managed through dietary changes including the low FODMAP diet and stress management.
Meal Prep Ideas for a Vegan Low-FODMAP Diet
- Bake low FODMAP breakfast cookies and store in the freezer for a quick breakfast, no morning prep required.
- Blend one cup of spinach (or kale) into one to two cups of almond, rice, or hemp beverage.
- Make a double batch of low FODMAP granola in less than 30 minutes.
- Use the attachment on your food processor that grates vegetables in seconds.
- Use leftover greens (spinach, arugula, kale, parsley, cilantro, mint), low FODMAP nuts (walnut or pine), and replace the garlic with garlic-infused oil to make pesto. You can substitute parmesan with nutritional yeast too. Freeze in ice cube trays.
- Take 1-2 minutes to sauté low FODMAP greens like spinach and kale, and 8-10 minutes for bok choy and collard greens.
- Spiralize zucchini noodles are fun to eat hot or cold.
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